10.10.16

Fitness
A.for time
-100 jump rope reps or 30 DUs
-200 meter sandbag carry @ 60/45
-row 60 cals
-20 hollow rocks
-10/5 strict pull-ups
-30/20 p.lette push-ups
-50 squats
-100 jump rope reps or 30 DUs
B.floor superman X 10 seconds X 3; rest as needed

Performance
A.20:00 Gymnastics Circuit
-3-5 belly-to-wall HSPUs
-3-5 pistols w/1 sec pause @ bottom ea side (do not alternate)
-table X 15 seconds
-hanging leg circles X 4-6 alt
-L-sit X 5-10 seconds
-90/90 rotation X 4 alt
B.4 rounds for time
100 meter sandbag carry @ 60/45
30 DUs